Monday, December 28

Today is Monday, December 28, 2020.  With the leaves off the trees in colder climates, marvel in the many different shapes we can see in the trees now.

Delights in December. Use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We share prompts and ideas along the way.

Find delight with a change of scenery.  Go for a walk on a new path or a different neighborhood. Take a different route to work.  Rearrange your furniture.  Clean out a closet.  Place a small plant or flowers on your desk.

An inspirational quote by Martin Luther King Jr. “We have before us the glorious opportunity to inject a new dimension of LOVE into the veins of our civilization”

Photo by: Lester Hine

Recharge yourself when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. We are all connected. Together, we can do great things.”

Return to the Mindfulness Activity to practice this week to create Calm Moments:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • Breathe in Energy & Blossom.
    1. Take a deep breath in, feeling your lungs expand.
    2. When you breath out, smile and say out loud, “Aaaaah.” Feel the vibrations in your body.
    3. Repeat 2 times and notice those vibrations are different when you are smiling.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday December 25

Today is Friday December 25, 2020.  For many, today is a religious day, a holiday; it is also a day to celebrate peace and good will and reflect on the many gifts in our life.

Delights in December. This month use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We will provide prompts and ideas along the way.

Delight in the joy of others.  Go for a walk in nature with family or friends.  Connect virtually with family and friends and share your celebrations.  Shovel the snow for a neighbor.  Share some baked goods or special dish with someone else.  Send a note of appreciation to someone who is working today.

An inspirational quote by Mother Theresa: “It’s not how much we give, but how much love we put into giving.”

Photo by David Deshaies

Recharge yourself when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. We are all connected. Together, we can do great things.”

Return to the Mindfulness Activity to practice this week to create Calm Moments:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • To restore the body, experience Ocean Breathing as taught by Jeff Warren
      • While belly breathing, imagine yourself floating on the surface of the ocean
      • Your breath is like the tide, as you inhale the tide rises and it lifts your body up, as you exhale the body relaxes. Feel your body being carried by the tide.
      • Smile and enjoy floating and gliding.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, December 23

Today is Wednesday, December 23, 2020. Taking a walk, noticing every little thing. Seasonal decorations vary at this time of year.

Delights in December. This month use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We will provide prompts and ideas along the way.

Spark delight by taking a pause.  As the year winds down and we find ourselves busy, taking a pause during the day can help reset our nervous system so we can see the joy and beauty all around us.  You can take a pause by taking a few belly breaths, reading a book, watching a puppy video, sharing a funny story. Stretching your body works wonders too.

An inspirational quote by Mark Twain: “The right word may be effective, but no word was ever as a rightly timed pause”

Photo by: Fransiskus Filbert Mangundap

Recharge yourself when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. We are all connected. Together, we can do great things.”

Return to the Mindfulness Activity to practice this week to create Calm Moments:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • To restore the body, experience Ocean Breathing as taught by Jeff Warren
      • While belly breathing, imagine yourself floating on the surface of the ocean
      • Your breath is like the tide, as you inhale the tide rises and it lifts your body up, as you exhale the body relaxes. Feel your body being carried by the tide.
      • Smile and enjoy floating and gliding.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, December 16

Today is Wednesday, December 16, 2020.  Holly is one of the Flowers for the month of December.  Holly symbolizes many different things to different groups, among them: inner strength, peace and good will.

Delights in December. This month use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We will provide prompts and ideas along the way.

Inviting joy and being captivated by an activity can bring Delight.  Explore a new game you have never played. 

    • Board games like backgammon, checkers, chess, scrabble, Go
    • Card games like solo, cribbage, hearts, bridge, solitaire
    • Paper and pencil games like dots and boxes, hangman, tic tac toe, categories, sim

You can find instructions and free online or app versions of many of these games.

An inspirational quote by Isaac Asimov: “The true delight is in the finding out rather than in the knowing.”

Photo by: Airam Dato

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. As humans, we can create positive energy together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.    
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.   
    • Flex and release your calf muscles, seated or standing.
    • Lift your heels off the ground and feel your feet stretch and your calves tighten.
    • Slowly release and flex your feet by bringing your toes up towards your shins. Feel the stretch in the calves. Then release and shake out each foot.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

 

Monday, December 7

Today is Monday, December 7, 2020. It is International Civil Aviation Day, a day to thank all those who make it possible for us to fly.

Delights in December. Use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We will provide prompts and ideas along the way.

After allowing moments of quiet, close out the moment with a smile & put your arms outstretched, overhead. Think about and recognize a gift of kindness from someone. It can be a stranger or someone you know.

    • Holding the door open.
    • Letting you go ahead in line.
    • Sending you a note of gratitude.
    • Picking up something you dropped.
    • Cooking or sharing a hot beverage with you.
    • Forwarding a funny meme or cartoon.
    • Texting or calling you to check in and see how you are doing.

Focusing on how others share kindness can generate more random acts of kindness towards someone else.

An inspirational quote by Maya Angelou, “When you learn, teach. When you get, give.”

Photo by: Vitaly Sacred

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. We are all human. We can create positive energy together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Relax your jaw. Gently bring your chin down to your chest, release your jaw muscles. Your mouth may open slightly.
    • Lift your head back up, leaving your jaw muscles loose and down towards your chest. Your mouth may open further.
    • Gently, lift your jaw up to close your lips and let your jaw stay relaxed. Smile and let your calm jaw muscles rest a bit more.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, December 4

Today is Friday, December 4, 2020. On an island off the coast of Australia, there are Maremma sheep dogs protecting a colony of the smallest penguins from extinction from foxes.

Delights in December. This month use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We will provide prompts and ideas along the way.

Engage in your hobby or create a new one:

    • Sketch, paint, color in your coloring book
    • Create music, listen to music or record your practice
    • Knit, crochet, needlepoint or sew
    • Sculpt, carve or engage in woodworking
    • Invent recipes, cook favorite foods, make beer
    • Add to your journal, write a blog post or work on a book
    • Fix an engine, build that model trainset, launch the model rocket
    • Go fishing, hiking or take time for bird watching
    • Learn about the night sky using an app to help you identify what you are seeing
    • Take photos, create a photo album or scrapbook
    • Explore a museum (even online), read a book, learn a new language
    • Play solitaire with real cards, work on a puzzle, etc.

An inspirational quote by Colin Wilson, “The mind has exactly the same power as the hands: not merely to grasp the world, but to change it.”

Photo by Hudson Hintze (NOT a Maremma sheep dog)

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. We are all human. We can create positive energy together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
    • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
    • Open hands and rotate palms out and shake out and shimmy your shoulders. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP